Upper Arm Work Out TRICEP DIPS

Tricep/Bench Dips for Beginners

For this exercise you will need to place a bench behind your back, and while looking away from

it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width.

Bend your knees and  bent at the waist and perpendicular to your torso. This will be your 

starting position.

Slowly lower your body as you inhale by bending at the elbows until you lower yourself far 

enough to where there is an angle slightly smaller than 90 degrees between the upper arm and 

the forearm. 

Tip: Keep the elbows as close as possible throughout the movement. Forearms

 should always be pointing down.

Using your triceps to bring your body up again, lift yourself back to the starting position.

For the Intermediate

You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can add weight plates on top of your lap

Advanced Tricep dips

1.  Lower yourself keeping your back straight
2. DO NOT go lower than when your upper arms are parallel to the floor on a tricep dip
3. Your elbows don’t need to flare out here. 
4. Hold for 2 seconds
5. Use your triceps to push yourself up